Roti's Nutritional Profile: A Detailed Look
Roti, a staple in many diets, is often considered a carbohydrate source. It is made from whole wheat flour and water.
Carbohydrates in Roti
Carbohydrates provide the body with energy, and roti delivers this efficiently through complex carbohydrates. These are digested slowly, providing a steady release of energy and helping to stabilize blood sugar levels. Dietary fiber, a type of carbohydrate, supports digestion and can help with weight management.
Protein Content of Roti
Roti offers a source of plant-based protein. The protein from whole wheat flour supports tissue repair and muscle maintenance. A medium-sized roti contains approximately 3 to 4 grams of protein. The protein content can be increased by using different flours or adding protein-rich ingredients.
Micronutrients and Fats in Roti
Whole wheat roti contains B vitamins and minerals like iron, magnesium, and phosphorus. Plain roti is low in fat, but adding ghee or oil increases the fat and calorie content.
Roti Compared to Other Carbohydrate Sources
Here's a comparison of a whole wheat roti with other common carbs:
| Feature | Whole Wheat Roti (40g) | White Rice (100g cooked) | White Bread (1 slice) |
|---|---|---|---|
| Calories | ~112 kcal | ~130 kcal | ~90 kcal |
| Carbohydrates | ~18 g | ~28 g | ~15 g |
| Protein | ~3 g | ~2.7 g | ~2 g |
| Dietary Fiber | ~3 g | ~0.4 g | ~0.5 g |
| Fat | ~0.5-2 g (variable) | ~0.3 g | ~1 g |
Whole wheat roti has a more balanced nutrient profile compared to white rice and refined white bread, with higher fiber and protein.
Factors Affecting Roti's Nutritional Value
Several factors can change roti's nutritional value:
- Flour Type: Using alternative flours like multigrain, ragi, bajra, or jowar can change the nutrient content..
- Size and Thickness: Larger or thicker rotis use more flour, increasing calories, carbs, and protein.
- Additions: Adding oil or ghee increases the fat and calorie content..
Roti in a Balanced Diet
Roti can be a good choice for health goals like weight management. A meal with 2-4 rotis, dal (lentils), vegetables, and a protein source creates a balanced meal. Those with diabetes should choose whole wheat or low-GI flours.
For nutritional data, resources like the USDA FoodData Central are available. You can understand the full breakdown of nutrients in many common foods and compare them effectively.
Conclusion
Roti is both a carbohydrate and protein source, but is primarily a carbohydrate. It offers complex carbohydrates, fiber, and some protein. It supports long-lasting energy, satiety, and digestive health when part of a balanced diet.
